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Wrist Matrix

A comprehensive mobility exercise that targets all planes of wrist movement through controlled matrix patterns, improving wrist mobility, flexibility, and functional movement capacity.

Exercise Overview

Category

Mobility

Exercise_Type

Mobility

Difficulty_Level

Intermediate

Technique

Stand with arms extended and perform controlled wrist movements in all three planes: flexion/extension, radial/ulnar deviation, and pronation/supination. Combine movements to create complex matrix patterns.

Starting Position

Begin standing with arms extended, wrists neutral, and ready to perform matrix movements.

Finishing Position

Complete the wrist matrix sequence while maintaining proper form and control throughout all movements.

Form Cues

Move in all planes, maintain control, coordinate movements, engage your forearms

Common Mistakes

Poor coordination, not maintaining form, rushing movements, lack of control

Progression Tips

Increase complexity, add resistance, perform faster, or add more variations.

Regression Tips

Reduce complexity, perform slower, or practice individual plane movements.

Safety Notes

Stop if you experience pain in the wrists, elbows, or forearms. Maintain proper form to avoid injury. This exercise requires good wrist mobility and coordination.